wod120213

Announcements

We will be participating in the international fundraising event Team Linda Day on Saturday 12/14 at 930am! This is a team wod — teams must be three members, all male or all female. For more information on how to get involved, visit our Events page. (NOTE: Oly class is STILL ON for 1030am)

 

Aero Warm-up

 

Weightlifting:

Shoulder Press (3X5+)

Set 1, 5 Reps @ 75%

Set 2, 5 Reps @ 80%

Set 3, Max Reps @ 85%

(Percentage is based off Wendler Max)

 

Metcon: 

20-minute EMOM

Even: 3 Push/Split Jerk

(60% of 1RM)

Odd: Cal Row (10/7)

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